杩浼蹇涓浣楠瀛╁瀹

浣ｄ绗ㄥ锛

杩璇翠澶灏娆′斤

浣缁娣讳贡琛锛

浣杩峰濡涓瑕浣浜

板颁......

浜......

涓......

............

浠澶╂瀛╁浜

@MindMelody

浣 | 娲

涓缁存插灞涓楂绾у汉

甯澶у规插纭澹

藉浜绾уㄨ甯

寰杩瀵硅寰锛

浠寰涓浠朵璇村颁锛氨涓ヤ锛炬瀹浜锛寮濮浜矗蹇诲昏繁

跺锛姣釜浜洪戒姘寰跺锛杩甯镐娲讳腑涓寮

ｄ锛浠涔跺锛浠瑙寰浠ゆ涓轰涓浜

涓ヨ锛褰浠杩杩浜绻缁堕磋裤冲奖版浠娲汇宸ヤ浠ュ浜洪崇郴跺锛浠璇达浠ゆ浜涓涓

ｄ锛瀵归ｄ甯稿父朵浣板瀛╁绘瀹堕夸滑锛浠ヤ互涓瀹逛腑瀵绘惧瀵规瑰

浠涔ゆ

涓绉蹇瀛Вゆ涓镐褰卞ㄥ

缁mood锛锛ヨ姘

虫锛thoughts锛锛浠杩ㄨ船浣

韬搴锛bodily reactions锛锛蹇璺冲蹇煎告ヤ锛绱у

琛涓猴behavior锛锛诲汇浜璁恒璺村

褰讹涓浜轰涓х瑰堕扮浜浠躲褰涓澧涓琛ㄧ褰㈠

Controlling Anger

蹇椤昏ゆ

寰澶浜虹绗搴浼

涔涓冲锛涓浣涓TA规姘锛

杩稿锛

渚╂ABCф缁璁猴璇卞浜浠舵浼存浜х缁琛涓虹锛杩褰卞浜虹淇″康锛冲璇ヨ浜浠剁璁ょワヤ骇缁琛涓虹

姝わ浠浠ョラ锛浠璋ゆ涓涓恒TA规姘浜锛

TAXX典浜XX浜锛璇卞浜浠A锛锛瀵硅浠朵ユXX璁ょワ淇″康B锛锛杩浠朵板ソ璇卞浜杩涓璁ょワ瀵艰翠ゆ锛缁涓虹C锛

涓句釜渚瀛锛瀛╁ㄥ卞哄澶у杩跺涓浠姘憋杩涓涓哄奖浜浠卞哄涓藉ぇ锛浠杩蜂褰卞汉锛杩浼璁╂寰惧璁ょャ

涔灏辨锛浠缁琛涓哄搴婧浠韩缁璇浠枫

ｄ锛濡浣界濂芥浠ゆ

1.昏触涓淇″康

ABC璁鸿涓猴璋ゆ涓哄浜浠缁存瑰

姝わ浠锛板涔璁ょ/缁存瑰奖浜繁锛瀹锛

浜浜轰涔у板虫敞娑涓渚濡锛瀛╁璇缁╁涓ヤ锛涓涓硷涓涓瀛涓澶淬杩跺澶瀹堕垮氨浼璇达

镐锛杩绉棰浣杩介锛姣借凤绘濂藉ソ瀛锛浣浣规寰涓汉锛灏辩ぇ锛

ｄ灏璇繁虫杈╅┏涓涓э

姣借峰锛棰涓浜洪界瀵逛锛杩涓缁╂镐锛TA绘涓濂藉ソ瀛锛TA娌℃涓规寰涓浜哄锛

㈡㈠锛杩娆″ソ涓娆″ソ涓逛锛跺涔涓绠瀹ㄧ镐锛TA跺哄锛TA杩涓浜浼圭

杩涓浜浜猴寰寰瀵硅繁ㄥ寸浜烘杩楂锛濡繁ㄥ寸浜猴浜锛涓绗繁锛浠浠氨浼颁弗澶辨浼わ杩绉缁父甯镐杞涓烘ゆ

瀵逛绫诲匡介瑕繁锛瀛╁瑕姹澶浜锛杩浜瑕姹锛姝ｄ瑙ｅ板瀛藉灞姹锛

ㄥ繁涓淇″康澶杈╅┏ㄨ浜绗浜瀹昏触涓淇″康锛寤虹绉淇″康锛杩村ソ扮繁ゆ

2.璁╂ゆ奸

堕存锛time-out锛

缁繁澶磋涓瀹涓涓归锛拌浜浜跺繁涓涓锛璇繁剁寮褰涓澧锛釜块淬哄ｄ釜姝ワ

褰讹ㄨ蛋涔锛璇疯寰璺瀛╁璁ㄨ浠浼垮璇淬

娉ㄦtime-out跺ㄩ甯稿典戒ㄥ帮涓绠℃瀵规浜烘跨锛涓跨涓浜烘撮姘村钩绠＄藉锛灏瀹拌繁ュ父璁ょヨ涓烘ā寮腑锛浼剧

充浣ㄥ跨炬朵娇time-out锛瑙寰绔惧浜瀛╁缁烽瀛╁浠垫舵绠′绠★

炬剧涔锛relax锛

ゆ寰寰浼撮璺冲ㄧ炕俱娌歌俱煎告ヤ绱у绛浠浠ラ杩炬剧涔ョ瑙ｅゆ甯ョ涓绯诲搴锛杩璁╄繁ゆ娓┿

娣卞煎革breathing锛娣卞镐姘锛璁╂杩歌娌ヨ归跺㈡㈠猴舵绌哄ご涓涓虫锛灏虫敞规惧ㄥ㈣繁煎革涓浠炬㈠煎革瑰虫敞繁煎革涓锛澶5-10娆°

杞Щ娉ㄦ锛shift attention focus锛灏璇板10缂充涓娉ㄥ涓浠剁宸ヤ鸿澶┿杩ㄧ

炬剧涔界舵朵琚汉璁や负不涓娌绘浣ㄥ澶典锛姝ｅ浠ョ瑙ｇ涔ョ

褰讹炬剧涔跺涓浜翠负涓涓瑰浠ュ璇ㄤ涓浜哄＋甯涓杩琛炬捐缁

3.澶琛涓虹娓

Step1锛璁板涓ゆ锛ュ剁惰瑕ュ舵浠ョ

璁板琛

ゆ浜浠涔存虫浜浠涔琛涓恒跺浜浠涔

Step2锛绱㈡朵娉ユ夸唬ゆ

轰绯诲浣瑙寰浠ユ夸唬ゆ浜锛涓璇杩浣浠郊姝ょ规

ゆ夸唬ゆ

瀵瑰瀛澶чtime-out

ㄦ瀛╁娣卞煎

涓瑗库绛骞抽璁

Step3锛灏璇灏杩浜扮娉杩ㄥ扮娲诲涓骞朵扮涔

璁板琛

ゆ浜浠涔存虫ㄤ浠涔夸唬规跺浜浠涔

灏缓璁

Dont react right awayゆ叉澶磋锛璇寸芥璇锛涓璇

Find a healthy outlet涓涓瑕ゆ锛╁规瀹ｆ

Forgive your emotional triggersゆ瀹瀛ㄧ蹇瑕锛ュ锛璇锋绾冲

Try more way璇风镐俊锛娌℃璋姝ｇ‘涓芥澶╀

Imagine and practice浠浜烘繁婕缁舵锛褰ゆヨ璁╁烘ユ

Be active娑浼涓哄惊锛绉涔浼锛涓轰娲绘寸ソ锛╃Н寰

Care yourself濂藉ソ辫繁

Know when to seek for help‖锛浠浜烘㈤涓涓浜哄＋浼缁浣村ソ甯

褰讹缁璧蜂苟涓浼涓哄璇讳插夸功锛浜杩绡绔灏辨澶变瑙

昏茶绋绘扮浠搴绾裤跨瀹堕垮涓濡姝わ翠电规跨瀹堕裤

绌跺跺锛芥浠澶版虫敞规惧ㄥ瀛韬锛蹇界ヨ繁

璇鹃瀛╁颁涓缁╋浜涓斤浠浜虹浠峰煎锛や浼藉锛浠涓哄瀛浜琛ㄧ锛浠璐ｅ楠负浜璁╁瀛寰村ソ锛杩负浜璁╄繁娉缁......

涓剁ㄨ介胯介涓濡ㄦ介婧姝ｈ介借韩虫敞浠繁舵锛澶涔娌℃濂藉ソ浼锛蹇版病堕翠锛琛ㄧ寰寰濂斤浠ュ辫繁涓娆℃╁浠ユ惧浜恒锛......

璁╂浠繁ユ村瓒崇介甯瀛╁棰ユ村ソ涓